WoD - Wednesday 28th June 2017

We are launching a new marketing campaign based around any old pictures of members that can be photoshopped to look like the attached. 

Please, if anyone knows of anything as wonderful as Woody posing for a stop smoking banner then I NEED to know about it. The only thing that has come remotely close so far is a picture that I was made aware of with Louisa posing for the cover of a soft porn novel; or so it looked! Why let the truth get in the way of a good story hey! ;-) 
 

Sorry Woody!! It definitely was NOT your husband that sent me the original! 

CrossFit Cardiff WoD

4 Rounds for time of:
9 Squat Cleans (80/55kg)
15 Burpees Over the Bar

Thank you very much to our friends at CrossFit Serenissima for this brutal workout.

it was NOT Jimi!!! 

WoD - Tuesday 27th June 2017

Everyone love a single arm overhead lunge! 

CrossFit Cardiff WoD

'Modified Lynne'

5 Rounds For Max Reps

Bodyweight Bench Press

Pull Ups

Take two minutes rest between sets... 

Fuck you quiche. 

WoD - Monday 26th June 2017

Welcome to another week, where we begin by priming glutes ready for the summer months and testing some shoulder stability. 

Now, you can do so in style, with a new CrossFit Cardiff basic Tee. Please speak to a coach to purchase.

CrossFit Cardiff WoD

Single Arm Overhead KB Lunges

15 - 15 - 15 - 15

These set are each arm, and as heavy as possible. 

Please post loads to the whiteboard...

WoD - 15th June, 2017

We are hosting a CrossFit Level 1 seminar on the 24/25th of June and so the gym will be closed for the weekend.

Keep your eyes peeled for an organised gaggle of super fit CrossFitters to scale Pen-Y-Fan.

 CrossFit Cardiff WoD

For time: 

21 - 15 - 9

Pull - Ups

Ring Dips

Single Overhead DB Walking Lunges (50/35lbs) 

WoD - Wednesday 14th June 2017

Make sure you put plenty of sudocrem on those monkey butts, you don't want the scabs cracking at the bottom of a front squat! ;-) 

CrossFit Cardiff WoD

Front Squat
5 - 5 - 5 - 5 - 5

Tuesday 13th June 2017

So that got spicy fast...weird. We move from a gnarly met con to a gymnastics heavy workout that will test your local muscular endurance...

CrossFit Cardiff WoD

Within 15mins, complete as many rounds and reps of:

5 HSPUs
10 Ab Mat Sit Ups
15 Box Jump Overs (24/20")

Please post rounds to the white board...

Watch out for Monkey Butt

WoD - Monday 12th June 2017

Welcome back from the weekend. At the box, throughout the day tomorrow, we will have a special guest. This guest will have a camera or two, so make sure you do your hair and look as good as me... 

The less you give a fuck...the happier you'll be. 

CrossFit Cardiff WoD

For time:
75/60 Cal Row
50 DB Snatch (50/35lbs)
25 Bar Facing Burpees

Please place scores to the white board...

WoD - Friday 2nd June, 2017

Put your guesses into comments...who is going to qualify for the games, both men and women. First person to get both men and women right gets June's membership fees back.

CrossFit Cardiff Partner WoD 

For Time:

Run 400m

50 STOH (70/50kg) 

50 TTB

Run 800m

50 TTB

50 STOH (70/50kg) 

Run 400m

If the barbell is put down during both sets of the STOH both athletes must complete 15 burpees before continuing.

Only one person can accumulate reps at any one time. Both must run together.

WoD - Thursday 1st June, 2017

Pinch, punch bitches...first of the month! So that came around fast! 

 CrossFit Cardiff WoD

3 Rounds for time of:

60 Double Unders

40 Wall Balls (20/14lbs) 

20 DB Snatch (50/35lbs) 

Please post times to the whiteboard. 

Ash and Jordan Short Shorts, limbering up for a day of moving some heavy assed KBs. 

WoD - Wednesday 31st May, 2017

The plan is to use part A to thoroughly warm you up, prime your central nervous system and get you ready to give 3 genuine attempts at a new PB. 

The first rep from part B should be a load that you've never successfully snatched. 

GOOD LUCK! 

CrossFit Cardiff WoD

A: 10min EMOM

1 Snatch

1 OHS

Build to the heaviest load possible

 B: Snatch

1 - 1 - 1

When you're uber board on half-term but find a pen...

WoD - Tuesday 30th May 2017

Thabk you all for rocking up and suffering your way through Murph. Bad asses! 

You have CrossFit.com to thank/blame for tomorrow's pain.

CrossFit Cardiff WoD

For time:

15 - 12 - 9

21 - 15 - 9

Thruster @60/40kg

Sumo Deadlift High Pull @60/40kg

This workout gets hard, fast!  

WoD - Monday 29th May 2017

 "Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time the whiteboard.

Friday - 19th May 2017

Finish the week with fast and dirty triplet. Leave nothing on the dance floor, go all out! 

CrossFit Cardiff WoD

3 Rounds for time:
21 Bar Facing Burpees
15 TTB
9 Clean & Jerks (70/70kg)

Please post times to comments...

Thursday - 18th May 2017

Today we build strict strength, put this time after we have got a little gassy. 

CrossFit Cardiff WoD

A: 12min EMOM
10 Ring Rows
10 Wall Balls (20/14lbs)
10 Hip Extensions

B: Strict Press
5 - 5 - 5 - 5 - 5

Wednesday - 17th May 2017

Thank you all for NOT vomiting in the chalk buckets. 

CrossFit Cardiff WoD

For Time:
150 Double Unders
50 Deadlifts (80/60kg)
25 CTB Pull Ups

Please post times to comments...

Tuesday - 16th May 2017

We get on the boat that doesn't need waves today, and row out little hearts out. Just remember, vomiting in the chalk buckets is never a good idea. 

CrossFit Cardiff WoD

3 Rounds, each for time:
750m Row
Rest 4mins between rounds. 

Please post times to the whiteboard.

Monday - 15th May 2017

This Monday we welcome some fresh out of the box on rampers with a partner WoD. Seek them out and give them sweaty hugs! Anyone who looks like a rabbit in the headlights will do just fine. 

CrossFit Cardiff Partner WoD

Within 20mins, complete as many rounds and reps as possible of:

3, 6, 9, 12, 15 etc
Ab Mat Sit Ups
Med Ball Cleans (20/14lbs)

Reps can be split as needed between partners. Please post rounds and reps to the whiteboard.

WoD - Friday 5th May, 2017

Happy Friday!! 

CrossFit Cardiff WoD

For time:

Run 1 mile

50 HSPUs

50 GHD Sit Up

50 Burpees

50 TTB

Run 1 mile

WoD - Thursday 4th May, 2017

I hope you can all walk today. It's either the lunges or the fact that those mighty glutes no longer fit in your jeans! 💪🏼 

Tomorrow is cheeky, but I'm not talking about asses this time!

 CrossFit Cardiff WoD

Within 8mins, complete:

9 Bar Muscle Ups

9 OHS (60/40kg)

7 Bar Muscle Ups

7 OHS (70/50kg)

5 Bar Muscle Ups

5 OHS (80/60kg)

3 Bar Muscle Ups

3 OHS (90/70kg)

1 Bar Muscle Up

Max rep OHS (100/80kg)

WoD - Wednesday 3rd May, 2017

GLUTES!!! 

 CrossFit Cardiff WoD

Each set is for maximum load with continuous movement, focus on the technique before the weight. 

Back Rack Walking Lunge  

20 - 14 - 10 - 14 - 20